Name: Playbook - Dylan Ferrier - W5/D6 D6 (Ham/Glutes/Calves)
Uploaded: 2023-11-27T08:26:24.615Z
Duration: 70 min
Description: W5/D6 D6 (Ham/Glutes/Calves)

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight
- Ideally you want to get your hips and knees to hinge in sync

Deadlift

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings
- You have to press your hips into the ground

Dumbbell hamstring curls

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Loop band underneath
- Grab low at the band for strong resistance 
- Toes pointed out and knees slightly bent
- Remember that this is a glute focus, so to raise your upper body think about pushing your hips into the pad flexing your glutes to raise your upper body

Banded hyperextensions

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control
- Tempo is huge, pause at the top, squeeze, slowly lower

Leg press calf raise

- I forgot to record this one, but I hit this last
- From a high pulley grip rope just forward of your face
- Notice how my back moves through this motion with an arch at extension
- Then when crunching curves 
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

W5/D6 D6 (Ham/Glutes/Calves)

W1/D1 Upper Body Push

W1/D2 D2 Upper Pull

Harley

W1/D3 D3 Leg Push

W1/D4 D4 Upper Push

Jesse

W1/D5 D5 Upper Pull

My low back is damn sore from the sumo deadlifts 😘

Austin

W1/D6 D6 Leg Pull

Damn bro I’m like swol as heck man. I did a good liftin. Thnx.

W5/D6 D6 (Ham/Glutes/Calves)

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